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W6D4
Bench 5x3 115kg first set paused
Slingshot 120kgx3 125kgx3 130kgx3
Deadlift 180kg 3x2 some easy pulls after the maxing earlier
Rows 5x8
Facepulls 3x10
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W7D1
Squat 4x2 150kg
Bench 4x6 97,5kg
CGBP 5x5 97,5kg
Rows
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W7D2
Deads 207,5kg 4x1
Bench 4x4 110kg
Rows 5set
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W7D3
Squat 130kgx4 135kgx4 140kgx4
hipthrust 3x4 worked up to a 165kgx4
Rows 4x8
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W7D4
Pause Bench 4x2 117,5kg
Slingshot Bench 3x2 125kgx2 135kg2x2
Reverseband deadlift 3x1 220kg
Rows 4x4
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Yesterday was
W8D1
Squat 155kgx1 145kg 2x2
Bench 3x5 100kg
Closegrip 3x5 90kg
Rows 3x8
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W8D2
Deadlift 3x1 212,5kg
Pause Bench 3x3 112,5kg
Rows 4set

done
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W8D3
So today was a step back in the previous weeks of lifting as my leg really fucking hurt today. It usually aches abit but today was intense... Really tired of being injured now. But I will not feel pitty instead I will rehab harder and smarter and comeback stronger.
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W8D4
Had a great bench day

Pause Bench 120kgx1 117,5kg 3x2
Slingshot 130kg 2x2 paused
Slingshot 140kgx1

Some rows.

maxing next week
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W9D1
Squat maxing. Fuck I warmed up well took my time and slayed 170kg that is tieing my old PR for a year ago when i first hurt my leg. And the great thing is it felt rather easy.

So Squat max prior to program 145-150ish now 170kg fucking great and leg felt okayish.
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W9D3
Today was max bench day
Benched 130kg wich is a 5kg bench PR really happy about that! Good times. Maybe I can bench that 140kg aka three plates before the year is over.
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First day of the new program today
Squat 6x2 135kg
Bench 6x6 90kg
Dumbbell row 3x10
Hammer curls 3x10
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Deadlift day
Deads 4x4 145kg 1x2 165kg 1x8 145kg
Chins 2set
Pulldowns 3set
Rows 2set
Reardelt 4set
abs 3set
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Maybe I should do a recap of the TSA freebie Intermidiate lifter program.

So the program was 4 times a week but i usually ran it 5times a week. Worked perfectly.

I did how ever go off with the percentages because i could up the weight quicker than expected on most of the stuff. That probably made me Peak to early in the deadlift. As i maxed on week 6 instead of maxing on week 9. Still got a 10kg PR there which was nice 230kg.

The squatting went amazing even do my injury spooked me some. I went in on the program with a max of 140kgx2 as i wrote as a 150kg squat at the end of the program i squatted a deep and fast 170kg squat. Which is the most I've squatted pre injury. So really happy about that.

The Bench went amazing had not done any pause bench prior to this program but decided to do everything 5reps or less with a pause. Made my bench more explosive and nearly as strong as my touch and go bench. Ended the program with a 5kg PR 130kg.

So in the end I added 35kg to my total that is 77pounds in 9 weeks. Pretty happy about that.

Now on the new program I'm running I'm squatting and benching 3x per week and deadlifting once or twice once heavy and once lighter pause deads.

The squating is from the RSR (Russian squat routine) and the benching is the smolov JR but going 3times a week instead of 4.
The deadlifting is Magorts deadlift routine but going with 90% of my max as training max there.
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So today was Bench and squat day
Squats 6x3 135kg
Bench 7x5 97.5kg
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Another day of Squating and benching today
Squats 6x2 135kg
Bench 8x4 105kg

some back/bicep/reardelt work
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Today was a light back day with some extra ab work

Considiring taking some time of this numberchasing and going for a small cut 10ish weeks. And just doing a more fun program in my eyes. I don't doubt i will come back to powerlifting but right now I'm a bit bored of it.
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Bench 10x3 110kg
Dips 3x12
Row 4x12
Latpulldowns 4x6
Bi/tri/facepulls superset 3x12
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lowerbody day yesterday
Blockpulls 170kgx3 beltless started of easy
Goodmornings 3set
Leg extention 3set
Some lunges
some abs

My workout motivation is shit right now. With my leg fucking me over all the time. Will mostly just go in and do what i think is fun in the gym for a while
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